Name: Playbook - Kerri Verna - W3/D2 😅 Workout 16
Uploaded: 2021-01-18T11:47:32.351Z
Duration: 15 min
Description: W3/D2 😅 Workout 16

Midore Takada

That one hit abs, back, Hammies...all the good things 😝

Heather

It took nearly 30 min to complete this. Is that normal?

Tabitha

Donna 

that was a beast to get through... not sure what my energy is doing but the past two days was a challenge to complete... but i didnt give up... WORKOUT COMPLETE!

oyamiwa walker

Audrey Christie McLaughlin

We will be repeating exercises this week- enjoy! 

*Please watch the modifications video (in the first two weeks) to know how to modify each exercise. 

Handstand Fitness is all about helping you gain a strong core, legs, and arms in just 15 min a day, 5 days a week. Complete the 7 exercises for reps or for total time. 

This program will not teach you “how” to handstand, but instead help you become fit enough to perform a handstand. We will work the entire body using drills and exercises to prepare you for handstand. All levels can complete the program. Please read the descriptions for options for beginners or people with limitations. 

When you are feeling strong and you want to start learning technique, head over to my Handstand Program for instructions and detailed guides on learning how to handstand.

Directions:
1. Laying on your back, lift legs as high as you can (plow Pose isn’t required) over your head.
2. Using momentum, cross ankles and bring arms forward to the top of the mat. 
3. Push the ground away as you hop (or step) legs back into low push-up (Chaturanga). 
4. Flip toes, lift knees off the ground and come into upward facing dog. 
5. Flip toes under and lift the hips to come  into downward dog. 
6. Look forward, cross the ankles and hop (or step) through to seared. 
7. Repeat sequence again 10X then rest and repeat one more time.

HF Handstand Vinyasa

Directions:
1. From laying on your back lift legs up and over your head into plow pose. You do not need to lift feet all the way over head to the ground, you can just lift as high as possible.
2. Using momentum, lower legs, open into a straddle, placing hands in front of you.
3. Press ground away as you lift up butt and legs up. Draw navel in and think hips back and up. This is preparing you to press into handstand. Most likely you will only lift butt and heels can stay on the ground. As you get stronger you will be able to lift both!

Options:
You may use yoga blocks to help with the lift.

HF Plow Straddle Ups

Directions:
1. From Downward Dog, glide forward to chaturanga or low push-up position. 
2. As you press back up, drop elbows into dolphin pose. 
3. Repeat movement for 3 sets of 10. 

Options:
Beginners can do Chaturanga on the knees and drop one elbow at a time as they lift up. All movement is good movement! Work within your fitness level and don’t give up! You got this!

HF Down Dog, Dolphin Push-ups

Directions:
1. From Downward Dog, lift your left leg up into a 3 leg Dog. 
2. Then, draw your knee into your nose and shift your weight over to your left hand. 
3. Twist your body to the right and straighten your left leg. 
4. Extend your right hand up as you lower and lift the leg 5 times. 
5. Bend the knee and draw it back into your center as you extend it back into your 3 legged dog. 
6. Repeat on the other side. 
7. Complete 3 sets of 5 on each side. 

Options:
Beginners may want to just hold nose to knee and work on shifting weight into one hand. 
You may also extend the leg out and rest it on the ground instead of lowering and lifting 5 times.

HF Twisted Side Planks

Directions:
1. Laying on your back, draw one knee into chest and hover the other leg over the ground. 
2. Pointing the toes, switch legs back and fourth maintaining a tight compression into the knee. 
3. Complete 3 sets of 10 with a 30 second rest in between.

HF Single Leg Stretch

Description:

1. From Downward Facing Dog, step on leg into a low lunge.
2. Shift your hips back as you straighten the leg.
3. Lift the leg 5 times then step forward and lift the other leg into a standing split.
4. Step back into Downward Dog and do the other side. This is one set (5 lifts on each side).
5. Complete 3 sets.

Options:
Beginner can do this on their knees. Please watch the modifications video for more beginner options.

HF Hip Lift to Standing Split

Directions:

1. Laying on your back bring your heels close to your glutes.
2. Bring your hands by your ears and push up onto your head.
3. Keep elbow from splaying out as you press up.
4. Do 5 pushups then hold wheel for 5 breaths. Complete 3 sets.

Options:

Please watch the modification video to know how to safely perform a beginner modification.

HF Wheel Push ups

W3/D2 😅 Workout 16

W1/D1 🔥 Workout 1

W1/D2 🔥 Workout 2

W1/D3 🔥 Workout 3

W1/D4 🔥 Workout 4

W1/D5 🔥 Workout 5

Elisa

Subbed the ball for a bench and socks.  Looking forward to using ball next time.

W3/D2 😅 Workout 16

Community

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